Thursday 04052018

CrossFit Pella – CrossFit

Dynamic warmup 2 (No Measure)

10x Front knee hugs to chest

20x Walking hip circles forward

20x Walking hip circles backwards

30x overhead walking lunges

30x right foot hops

30x left foot hops

40x Jumping jacks

40x air squats

Shoulder Press (10-8-6-4-2)

Weighted Pull-ups (10-8-6-4-2)

If proficient add weight, otherwise work on strict

Metcon (AMRAP – Reps)


3 Rounds for max reps (score is total reps)

1:00 max DU (singles are worth a third)

0.30 rest

1:00 max burpee box jumps (24/20)

0.30 rest

1:00 max hang cleans (135/95)*

0:30 rest

1:00 max rep pull-ups

0:30 rest

*should be moderately heavy

Finish: Work on handstand holds, shoulder touches, handstand walking

Mobility: work on lower leg mobility and feet